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Focus: Bursts of speed with perfect breakouts and finishes.
Kiefer Swim Workout - Short
Download short swim workout PDF
Warm Up:
100 swim
100 pull
100 kick
20 x 25’s 4 on each stroke @ :10 rest
1 - drill
2 - kick
3 - drill
4 - sprint!!!!!!
800 yards
800 cumulative yards
Main Set:
10 x 50’s fast average @ 2:00 (basically I want everyone getting 1:00+ of rest minimum between 50’s) They all must be the same stroke
500 yards
1300 cumulative yards
4 x 75’s pull @ :10 rest
Breath 3-5-7 by 25
300 yards
1600 cumulative yards
12 x 25’s fast average @ :10 rest
Shorter rest, controlled speed, accelerate your breakouts to your finish. No sloppiness! Thoughtful movements only. Same stroke for all 12.
200 easy recover
500 yards
2100 cumulative yards
Fins on!
10 x 50’s kick on 1:00
Odds FAST
Evens easy
500 yards
28600 cumulative yards
200 easy
200 yards
2800 cumulative yards
Kiefer Swim Workout - Long
Download long swim workout PDF
Warm Up:
300 swim
200 pull
100 kick
20 x 25’s 4 on each stroke @ :10 rest
1 - drill
2 - kick
3 - drill
4 - sprint!!!!!!
1100 yards
1100 cumulative yards
Main Set:
10 x 50’s fast average @ 2:00 (basically I want everyone getting 1:00+ of rest minimum between 50’s) They all must be the same stroke
500 yards
1600 cumulative yards
8 x 75’s pull @ :10 rest
Breath 3-5-7 by 25
600 yards
2200 cumulative yards
12 x 25’s fast average @ :10 rest
Shorter rest, controlled speed, accelerate your breakouts to your finish. No sloppiness! Thoughtful movements only. Same stroke for all 12.
200 easy recover
500 yards
2700 cumulative yards
Fins on!
20 x 50’s kick on 1:00
Odds FAST
Evens easy
1000 yards
3700 cumulative yards
200 easy
200 yards
3900 cumulative yards
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